Ashwagandha effects on muscle growth
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Ashwagandha Supplementation and Muscle Growth: Clinical Evidence
Effects on Muscle Strength and Size in Resistance Training
Multiple clinical studies have shown that ashwagandha supplementation, when combined with resistance training, leads to significant improvements in muscle strength and muscle size. In healthy adults, taking 600 mg of standardized ashwagandha root extract daily for eight weeks resulted in greater increases in muscle strength (bench press and leg press) and muscle girth (arm, chest, and thigh) compared to placebo, with benefits observed in both men and women . Another randomized controlled trial in young men found that ashwagandha supplementation (300 mg twice daily) led to significantly greater gains in muscle strength, arm and chest muscle size, and a greater reduction in body fat percentage compared to placebo . These findings are supported by reviews and additional studies that consistently report improvements in muscle strength and, in many cases, muscle mass with ashwagandha use during resistance training 367.
Muscle Recovery and Reduced Muscle Damage
Ashwagandha has also been shown to aid muscle recovery. Supplementation was associated with a greater reduction in exercise-induced muscle damage, as indicated by lower serum creatine kinase levels, and improved muscle recovery after exercise 2310. This suggests that ashwagandha may help athletes recover faster from intense training sessions.
Impact on Body Composition and Fat Reduction
Several studies report that ashwagandha supplementation can help reduce body fat percentage while increasing muscle mass, especially when combined with resistance training 2348. In animal studies, ashwagandha extract increased muscle mass and reduced fat, supporting its potential role in improving body composition . However, in professional athletes such as wrestlers, ashwagandha did not provide additional body composition benefits beyond those achieved through intense training alone, though it did appear to support muscle recovery .
Mechanisms: Hormonal and Cellular Effects
Ashwagandha may promote muscle growth through several mechanisms. It has been shown to increase testosterone levels, which can support muscle development 23. At the cellular level, ashwagandha and its active compounds (withanolides) enhance muscle cell differentiation and promote muscle repair, possibly by activating pathways involved in protein synthesis and reducing inflammation 45. These effects may contribute to improved muscle regeneration and reduced muscle atrophy, especially in aging populations 45.
Safety and Tolerability
Across clinical trials, ashwagandha supplementation was found to be safe and well-tolerated, with no significant adverse effects reported 126910. This makes it a promising option for individuals seeking natural support for muscle growth and recovery.
Conclusion
Ashwagandha supplementation, particularly when combined with resistance training, can significantly enhance muscle strength, support muscle growth, improve recovery, and reduce body fat in healthy adults. Its benefits are linked to hormonal modulation, improved muscle cell differentiation, and reduced inflammation. While results in elite athletes may vary, ashwagandha is generally safe and may be a valuable addition to training regimens for muscle development and recovery.
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